Ankle Sprain

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Ankle sprains take an average of 6 weeks to heal but can take can up to 4 months, depending on the severity. An ankle brace, air stirrup, hiking boots, or other form of ankle support should be worn during this time to protect the ligaments. After the ankle is healed, wearing an ankle brace or taping the ankle may help prevent reinjury.

For more painful and severe sprains, you may not be able to walk, although you might be able to bear some weight while using crutches and a protective brace, such as a brace with a built-in air cushion or other form of ankle support. If pain is severe, use crutches until your doctor tells you that you can begin to bear weight. In general, if your pain is bearable, you should try to walk or bear some weight while using crutches and a protective brace, because these activities promote healing.

Some people who have repeated or severe sprains can develop long-term joint pain and weakness. Treating a sprained ankle can help prevent ongoing ankle problems. Rehabilitation (rehab) exercises for an ankle sprain can be done at home to promote proper healing and prevent chronic pain and instability. When rehab exercises are not followed after a sprain, the ankle can become weak and unstable.

In the case of a minor sprain, rehab exercises begin soon after the injury with walking. Wear hiking boots or other high-top, lace-up shoes for support.¹ But use caution. Don't force your foot into a boot if you feel a lot of pain or discomfort.

Stretching exercises should be continued daily and especially before and after physical activities to prevent reinjury. Even after your ankle feels better, continue with muscle-strengthening exercises and balance and control exercises several times a week to keep your ankles strong.

The timing and type of rehab exercises may vary according to your doctor's or physical therapist's preferences. Following are some examples of typical rehab exercises.

Range-of-motion exercises

Begin range-of-motion exercises right after your injury while you have ice on your ankle. Perform a set of exercises by repeating them 10 to 30 times. Do each set 3 to 5 times a day.

Try the following simple range-of-motion exercises :

Trace the alphabet with your toe, encouraging ankle movement in all directions.
Sit in a chair with your foot flat on the floor. Slowly move your knee side to side while keeping your foot pressed flat.

Towel curls . While sitting, place a hand towel on a smooth floor, such as wood or tile. While keeping your heel on the ground, curl your toes and grab the towel with your toes to scrunch the towel. Let go, and continue scrunching up the entire length of the towel. When you reach the end of the towel, reverse the action by grabbing the towel with your toes, scrunching it, and pushing it away from you. Repeat, until you have pushed the entire length of the towel away from you.

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WebMD Medical Reference from Healthwise

Last Updated: May 20, 2010

This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.